6.3.24 WOD

2:00 row
50 Band pull aparts

Then…
6:00 AMRAP
5 Hang Muscle Snatch
5 Snatch grip push press
5 Snatch Grip RDL
5/5 Step Back Lunges

Then…
10:00 EMOM (Week 3 of 4)

Sets 1-4
1 Snatch Pull + 2 Hang snatch ( power/squat)
–
Sets 5-7
1 Snatch Pull + 2 Low Hang Snatch
–
Sets 8-10
1 Snatch Pull + 1 Snatch
Week 3 of 4 here, these sets will allow you to go a little bit heavier than last week, while still not thinking about this as maxing out. A good place to start would be anywhere from 40-60% of your 1 RM Snatch, building over the 10 minutes. On all of the reps today, focus on pulling the bar all the way through your pockets with relaxed, long arms.

Then..

3 Rounds for Time

800m Run
10 Clean & Jerks 145/105
185/125 Rx+

Goal: Sub 20min